A few thoughts on Uddiyana Bandha

This short post was inspired by a question from a colleague regarding Uddiyana Bandha… The question was ‘how do you feel uddiyana bandha during the practise of Ashtanga vinyasa.

The bandhas are an integral part of the Ashtanga Vinyasa system, Bandha literally means “lock”, “hold” or “tighten”. Bandhas manipulate the flow of energy throughout the body and bring lightness, ease, and unbelievable depth and richness to the practice. Uddiyana means “flying up”. When uddiyana is engaged the navel draws in toward the spine, creating stability in the abdomen and redirecting the breath into the ribcage. The ribs lift and spread and the muscles between them stretch as the spine lengthens and we feel buoyant. In this way the practice becomes incredibly vibrant and energising. Some asanas set up the external structure that supports the internal dynamic of Uddiyana Bandha; particularly wide-leg standing forward bends like Prasarita Padotanasana, but it is also very present in Adho Mukha Svanasana, (downward facing dog).

A yoga teacher teacher training gives us the opportunity to delve deep into the subtleties of the practice including explorations in anatomy of the bandhas.